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  6. Soy sauce vs. Parmigiano-Reggiano

Soy sauce vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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What are the differences between Soy sauce and Parmigiano-Reggiano?

  • Soy sauce is higher in Manganese, yet Parmigiano-Reggiano is higher in Calcium, Vitamin B12, Phosphorus, Selenium, Zinc, and Vitamin B2.
  • Soy sauce's daily need coverage for Sodium is 172% more.
  • Soy sauce has 12 times more Manganese than Parmigiano-Reggiano. While Soy sauce has 1.018mg of Manganese, Parmigiano-Reggiano has only 0.085mg.
  • The amount of Sodium in Parmigiano-Reggiano is lower.

We used Soy sauce made from soy and wheat (shoyu) and Cheese, parmesan, dry grated, reduced fat types in this article.

Infographic

Soy sauce vs Parmigiano-Reggiano infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soy sauce
Soy sauce
4
:
6
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Iron +61.1%
Contains more Magnesium +94.7%
Contains more Potassium +248%
Contains more Manganese +1097.6%
Contains more Calcium +3260.6%
Contains more Phosphorus +339.2%
Contains less Sodium -72.2%
Contains more Zinc +344.8%
Contains more Copper +453.5%
Contains more Selenium +3440%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Iron +61.1%
Contains more Magnesium +94.7%
Contains more Potassium +248%
Contains more Manganese +1097.6%
Contains more Calcium +3260.6%
Contains more Phosphorus +339.2%
Contains less Sodium -72.2%
Contains more Zinc +344.8%
Contains more Copper +453.5%
Contains more Selenium +3440%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soy sauce
Soy sauce
4
:
7
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Vitamin B1 +13.8%
Contains more Vitamin B3 +1826.3%
Contains more Vitamin B6 +202%
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.325
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B3 +1826.3%
Contains more Vitamin B6 +202%
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.325

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Carbs +259.9%
Contains more Water +40.6%
Contains more Other +89.4%
Contains more Protein +145.7%
Contains more Fats +3408.8%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more Carbs +259.9%
Contains more Water +40.6%
Contains more Other +89.4%
Contains more Protein +145.7%
Contains more Fats +3408.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +6829.5%
Contains more Polyunsaturated fat +75.7%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +6829.5%
Contains more Polyunsaturated fat +75.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy sauce Parmigiano-Reggiano
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Parmigiano-Reggiano Opinion
Net carbs 4.13g 1.37g Soy sauce
Protein 8.14g 20g Parmigiano-Reggiano
Fats 0.57g 20g Parmigiano-Reggiano
Carbs 4.93g 1.37g Soy sauce
Calories 53kcal 265kcal Parmigiano-Reggiano
Sugar 0.4g 0g Parmigiano-Reggiano
Fiber 0.8g 0g Soy sauce
Calcium 33mg 1109mg Parmigiano-Reggiano
Iron 1.45mg 0.9mg Soy sauce
Magnesium 74mg 38mg Soy sauce
Phosphorus 166mg 729mg Parmigiano-Reggiano
Potassium 435mg 125mg Soy sauce
Sodium 5493mg 1529mg Parmigiano-Reggiano
Zinc 0.87mg 3.87mg Parmigiano-Reggiano
Copper 0.043mg 0.238mg Parmigiano-Reggiano
Manganese 1.018mg 0.085mg Soy sauce
Selenium 0.5µg 17.7µg Parmigiano-Reggiano
Vitamin A 0IU 605IU Parmigiano-Reggiano
Vitamin A RAE 0µg 160µg Parmigiano-Reggiano
Vitamin E 0mg 0.17mg Parmigiano-Reggiano
Vitamin D 0IU 15IU Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin B1 0.033mg 0.029mg Soy sauce
Vitamin B2 0.165mg 0.486mg Parmigiano-Reggiano
Vitamin B3 2.196mg 0.114mg Soy sauce
Vitamin B5 0.297mg 0.325mg Parmigiano-Reggiano
Vitamin B6 0.148mg 0.049mg Soy sauce
Folate 14µg 10µg Soy sauce
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 0µg 1.7µg Parmigiano-Reggiano
Tryptophan 0.096mg 0.24mg Parmigiano-Reggiano
Threonine 0.271mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.318mg 1.2mg Parmigiano-Reggiano
Leucine 0.537mg 2.983mg Parmigiano-Reggiano
Lysine 0.381mg 2.459mg Parmigiano-Reggiano
Methionine 0.097mg 0.369mg Parmigiano-Reggiano
Phenylalanine 0.353mg 1.604mg Parmigiano-Reggiano
Valine 0.332mg 1.498mg Parmigiano-Reggiano
Histidine 0.174mg 0.752mg Parmigiano-Reggiano
Cholesterol 0mg 88mg Soy sauce
Saturated Fat 0.073g 13.317g Soy sauce
Monounsaturated Fat 0.088g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.263g 0.462g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Soy sauce
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
112%
Soy sauce
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 13.244g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Parmigiano-Reggiano
Parmigiano-Reggiano contains less Sodium (difference - 3964mg)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.